Do you want to know How to lose weight on a treadmill in 2 weeks? This article will help you to find the solution. Overweight is a problem for a lot of people. It increases the risk of many health issues. People also want to lose weight to have an attractive figure. To lose weight, you must remember that you need to burn more calories than you eat. So, you must follow a healthy diet and workout process. It’s easy to burn your extra calories on a treadmill. It’s one of the most favorite exercise equipment for people of all ages.
The treadmill is mostly used for warming up and increasing stamina. You can also lose weight using it. But for this, you genuinely need to know how to use it. Here are some tips which will help you to lose weight on a treadmill in a very short time.
Before any kind of exercise, you need to warm up your body. If you start working out harder at the beginning, your heart and lungs will be stressed, which will not be healthy for you. Exercise without warming up also can lead you to muscle cramps. So don’t forget to warm up before you start.
Start with a couple of leg swings; after that, set the treadmill for 2.5- 3 mph and walk for 5 to 10 minutes. Then increase the speed a little bit, and jog for 2 or 3 minutes. It will loosen up your muscles and increase your heartbeat. After warming up, you are ready to workout.
To lose weight faster, you need to increase your heart rate. After walking for 1 minute at a speed of 3 mph, sprint for 10 seconds at 6 or 7 mph. Repeat this process, this time after 1 minute of walking, run for 20 seconds. This walk-run combination will increase your heart rate and calm them down in a short amount of time, which will help you to lose weight faster. It will also increase your stamina. Do it 5 to 7 times at a time.
Most of the treadmill has incline settings. You can add incline for 0.5% to 15%. It is the way you must follow to burn your fats.
After using the treadmill for 20 or 30 minutes, your body will get used to it. Then slightly increase the incline. Let the machine run at 3 miles an hour. Start with a 5% incline. Then increase it to 10% to 15%. After getting used to it, add some speed if you want.
You don’t need to follow the numbers strictly. Do it as your comfort.
Do not hold the sidebars
A lot of people make this mistake while using the treadmill as a weight-loss program. If you are holding the sidebars at the walking time, your weight is going to the treadmill through your hand. It’s not going to help.
Make sure you are putting your weight on the treadmill through your leg. So please do not hold it while walking on it, especially for the inclined walk.
HIIT stands for High-intensity interval training. It’s a cardiovascular exercise in which your heart rate catches up 85 to 90% of your maximum heart rate. In order to lose weight, it’s essential to raise your heart rate at a higher level.
The duration of HIIT exercises varies from person to person. As a short term exercise procedure, this session usually lasts for less than 30 minutes. Here is my guideline to do HIIT on your treadmill.
- Sprint for 30 seconds at a speed of 6 mph.
- Add incline about 2%.
- Jog for 60 seconds to catch your breath.
For advanced level
- Run for 30 seconds at a speed of 8 to 10 mph.
- Keep the incline at 5%.
- Slow down for 45 seconds.
Complete these cycles 5 to 7 times, once or twice a week. When you get used to it, do this 3 to 4 times a week. It depends on your goal, body fat, and physical condition.
If you are having difficulties completing these processes, don’t pressurize your body. Take your time and try again. But if you feel an excessive amount of muscle pain or other health issues, discontinue immediately and consult a physician.